Crossfit Pushinw8 - CrossFit
Warm-up
300M Row
15x Dislocates
1:00 Sumo Squat
2 Rounds:
5x Snatch Grip Deadlifts
5x Hang Snatch High Pulls
5x Hang Power Snatch
5x Overhead Squats
Weightlifting
Snatch
EMOM 10:00
1x Hang Snatch @ 65-70% of 1RM
Warm-Up Reps:
3x @ 40-45%
2x @ 50-55%
1x @ 60-65%
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:00
15x Burpee Box Jumps (24/20)
9x Hang Snatch (165/115)
300M Row
Scaling Options:
Burp BxJ = Jump Height
Hang Sn = 65-70% of 1RM
Row = O_o Err Body